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Too many people are still doing crunches to try and get a flat stomach and six pack abs. The truth, however, is that those crunches will not get you the results you want.

There are many skeptics and die-hard crunch addicts out there, so below I’m going to give you 7 reasons why you never need to do crunches or sit-ups again.

1) Crunches aren’t working for you now, and didn’t in the past, so why would they work in the future? It’s time to give them up for good.

You know the old saying about insanity? It’s doing the same thing over and over again and expecting different results.

Time to change it up!

2) Crunches are most dangerous when they are most effective.

When you are overweight, there can be a lot of resistance on the abs when you do crunches – and technically that is good…

HOWEVER, because your ab and low back muscles are weak, that’s when you use bad form and end up with a pain-in-the-neck or low back pain from crunches.

So even though crunches can work your abs as a beginner, they end up causing more harm than good.

3) On the other hand, crunches get LESS effective as you get leaner and fitter, because there is less resistance on the muscle and you’re now too strong to get anything out of crunches.

Here’s a dramatic demonstration of what I mean.

Take your left arm and extend it out to your side. Now clench your fist and do 20 biceps curls.
Now tell me, do you really think that will “work your biceps” and make them lean and sexy? Of course not!

So why would the same high-rep method of crunches work for your abs? It won’t, of course.

4) A couple of years ago, Men’s Health magazine made a big deal about a research study proving you would need to do 20,000 crunches to burn 1 pound of belly fat. Twenty thousand!

Even a “crunch fanatic” would need a few days to do 20,000 crunches. The bottom line is that ab crunches are a HUGE waste of time when you are trying to lose belly fat.

5) Even those lean, mixed martial artist guys don’t do crunches.

On the weekend, I was reading an interview with the trainer of world champion fighter, Georges St. Pierre, and the trainer explained how they don’t do crunches, but instead do anti-rotation and extension exercises for the abs.

6) Interval training works your abs harder than crunches.

Whether it’s sprints or kettlebell swings, your abs will shape up faster with interval training than they will with crunches. Guaranteed.

7) Crunches don’t make your abs “pop out”.

Unfortunately, even if you lose your belly fat, you still won’t get that “pop out” look in your abdominal area. Crunches will never do that, but fortunately, if you do use the correct exercises, your abs will be popping out rather easily.

So there are 7 reasons to stop wasting your time on ineffective and potentially injury-inducing crunches.

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Today, you’re going to discover the six-pack abs approved abdominal exercise substitution list AND 1 exercise you should never do.

Please print this exercise substitution list out and email it to your friends. Heck, you could even post it at your gym.

HERE WE GO – starting with the 1 exercise NEVER to do…

Now yesterday I told you about how I saw a trainer put his client through a BACK-DESTROYING exercise, and here’s what it was:

The exercise was weighted Stability Ball Crunches – but there were not normal crunches on the ball that you see people do. No way.

You see, not only did the client do a full-on sit-up motion, but she kept going – violently – into a total body flexion movement that ended with her almost putting her head between her knees.

But doing any type of spinal flexion can be harmful to your low back because this will compress the disks in your spine.

In fact, Dr. Stuart McGill, the world’s expert on low-back injuries and abdominal training, said in a recent New York Times article, “…no sit-ups, they place devastating loads on the disks.”

The disks in your spine are the same disks that get herniated in low back injury. And moves like sit-ups essentially CRUSH the disks between the bones in your spine, causing terrible pain and nerve damage.

So STOP doing crunches and sit-ups!

Fortunately, you can still get six-pack abs and a flat, sexy stomach by using back-friendly ab exercises instead.

Now let’s take a look at how we can make some of these back-friendly ab exercises even harder for your abs:

1. How to increase the difficulty of the Plank

First of all, before you move on from the plank, you have to master it.

Dr. McGill says that we should all be able to do a plank for 2 minutes straight.

Now I’ll be honest, I let myself go on this exercise last summer, and not surprisingly, it was probably one of the reasons I had back pain.

At one point, I was only able to do a strict plank for 75 seconds, but I’ve worked my way back up over 135 seconds, and now my back pain is gone.

You can also do pushup-planks, as those will help prepare you for pushups if you are a beginner.

Eventually you will graduate to the Stability Ball Plank, which is 30% harder for your abs than regular planks.

2. Harder versions of the Side Plank

Advanced versions include the Side Plank with Leg Raise and Side Plank with DB Lateral Raise (allowing you to train your shoulders at the same time). Dr. McGill adds that we should be able to do aside plank for 90 seconds straight.

3. Mountain Climbers substitutions

You can use the Spiderman Climb exercise as a replacement, and this is excellent for lower-body and hip mobility.

A harder version of mountain climbers is the Cross-Body Mountain Climber, and you can also do mountain climbers with your hands on the ball or with your hands on the floor and feet on the ball.

One of my favorite advanced versions is the “Hands on the Floor, Feet on the Ball Cross-body Mountain Climber” or even the “EXTREME X-Body Mountain Climber”.

Stability Ball NOTE

If you don’t have a ball, you need to get one. They are cheap, and I’m not asking you to do any dangerous circus tricks on them!

But if you don’t have a ball, you can replace the Stability Ball Plank with the Mountain Climber exercise, but it will not be as difficult.

4. How to increase the difficulty of the Stability Ball Jackknife

Eventually you’ll progress to the Stability Ball Pike. And another way to do this exercise is using the TRX straps. That is one of the exercises that gets improved by the TRX. Very effective movement. But even with the ball you can step up your training by using this exercise.

5. The Stability Ball Pike

This is another exercise improved by using the TRX, as well as a cool toy I bought called the Power Wheel. The key to the exercise is raising your hips up as high as possible, and again, using the Power Wheel or TRX allows you to do that better.

6. Alternatives for the Stability Ball Rollout

If you are new to this exercise, you can use a modified Roll-out that is easier.

Plus, you can substitute an ab wheel in place of the ball or you can even use the TRX in a similar type of movement. It works because you are fighting the extension of your torso.

Stretch your abs on the way out, and contract your abs to return to the starting position. This movement will leave your abs quite sore if it is a new exercise for you!

7. Additional Advanced Abs Exercises

Once you’ve dominated all of these Stability Ball exercises, you can move to traditional advanced ab exercises of of Hanging Knee Ups and Hanging Leg Raises.

However, you should only do these exercises if you can fully ELIMINATE momentum from the exercise. Do NOT swing your hips or rock back and forth.

8. Pushups That Workout Your Abs

You should also understand that a LOT of traditional exercises work your abs and slight variations of traditional moves can work your abs very hard.

For example, some of the best pushups for abs include:

* Elevated Pushups

* T-Pushup

* Spiderman Pushups

* Decline Spiderman Pushups

You’ll get all of these in six pack abs home workouts, of course.

9. Pulling Exercises that work your abs

Back in the day, I trained a fit woman who had never been asked to do a chin-up by her previous trainers. So I had her do 2-3 sets of 3-5 repetitions.

She came back the next session and couldn’t believe how sore her abs were from this exercise. So again, you will get a lot of ab work from traditional movements. In addition to the chin-up, here are my favorite “total body pulling muscle ab exercises”.

* DB Renegade Row

* Pullups

* Chinups/Pullups with kneeups

* Spiderman Pullups

Use those to make your workouts more efficient.

10. Shoulder/Arm Exercises

YES, you can use shoulder and arm exercises to work your abs. Any time you do a standing exercise, you’ll need to brace your abs HARD in order to maintain a stiff torso. That works your abs as hard as planks and side planks.

Plus, in the triceps extension exercise, you are stretching your abs as you lower the weight and contracting your abs as you contract your triceps to return the dumbbells or bar to the start position. I’ve had super-sore abs just from doing triceps!

So here are my favorite upper body exercises for abs:

* 1-Arm Press

* 1-Arm Curl

* DB Triceps Extension

Hope you enjoyed that massive list of ab exercise substitutions!

Just say NO to crunches!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover the most effective home abs workouts to build ripped six pack abs in less workout time than ever before.

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In a recent study funded by the American Council of Exercise, researchers found bodyweight training can burn up to 16.2 calories per minute in men and 13 calories/minute in women. (That’s equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of year for backyard bodyweight training. Why just last Monday morning I was doing push-ups and practicing my “Monkey Bar-ing” for the June 9th Tough Mudder race that I’ve entered.

Of course, bodyweight training is also perfect for those times when you are stuck indoors, as I was in a New Jersey hotel earlier this month.

The hotel gym was easily in the 5 worst I’ve ever visited, and so I slipped into an instant classic bodyweight workout in my hotel room.

That’s where I created one of the two new “5 rounds of 5” bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5 program that is now available for all TT Members. (Just log-in and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the air conditioning being cranked in the hotel room.

It’s liberating to be able to ditch the equipment and use unique exercises for maximum fat loss and conditioning. That’s why the bodyweight cardio program series remains so popular year after year.

Smart folks, like you, have had enough of the slow cardio propaganda. You know there is a better way, you know there are better workouts. You love the past bodyweight cardio programs and you’re ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented “Gauntlet” exercise system and is also guaranteed to burn a lot of calories in a short time – so that you get lean and ripped.

And finally, there’s even a new “Bodyweight Cardio 500” challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you’re not a TT Member, here’s what you need to do.

Just go to this page and you’ll get my best bodyweight deal ever on the 101 Bodyweight Exercises System PLUS you’ll get 30-days free access to the member’s area where you can download Bodyweight Cardio 5 and ask me your training and nutrition questions on the forum. Get it here:

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Abs are made in the kitchen. That’s a popular phrase going around the fitness world these days.

Well, it sounds nice, but it really isn’t true (unless you have some really weird home gym set-up).

The truth is, your abs are still made in the gym from the exercises you do. But your abs certainly can be defined by what you do in the kitchen in terms of nutrition.

After all, you can do all the ab-building exercises you want, but if you aren’t eating for fat loss, then you are never going to see your abs.

So is your nutrition good enough to get the job done?

If not, what’s your excuse? Not enough time, right? Or on the go too much, and your options are a greasy cheeseburger or a slice of pizza?

Well let me tell you, nutrition planning is one of the keys to fat loss. If you don’t plan ahead, don’t expect to burst through any fat loss plateaus any time soon.

And that’s why today, Sunday, is the answer to the problem. Because today, assuming you work a M-F job, you have the time to plan your meals, go to the grocery store, and prepare your meal plan for the week.

And don’t tell me this is too much work. You can easily accomplish this in 2 hours. One hour to get to the grocery store and back, and the other hour to prepare your meat and vegetables for the rest of the week. For more information on how to prepare your weekly nutrition, and for a copy of my shopping list, click here.

Abs can be yours if you are consistent.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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If you’ve wasted time and money on scam cellulite solutions, you’re going to be happy – and sad – to hear what I have to say. The truth is that the solution to your cellulite problem has been right in front of your face all along.

And yes, it’s the classic 3-step system of the right diet, the right exercise, and getting social support. There’s nothing fancy, nothing expensive, and nothing magical about any of these. Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that’s the case, I’m sorry to disappoint you.

Instead, you’re going to discover that it’s possible for a woman to lose cellulite in her 40’s, 50’s and 60’s, even when most women have given up on beating the cellulite curse.

Long Cardio Workouts Do NOT Solve the Cellulite Problem –
Most women rely on long, slow cardio training, but in all my years as a trainer, I’ve never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers. And sometimes it’s even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush. That’s exactly what one my clients, a British woman named Serena, did by switching to three short, but intense workouts per week. She started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Serena found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time. Interval training is the most important step in solving your cellulite problem.

The Perfect Workout Plan for Saying Goodbye to Cellulite –
Each workout started with a circuit typically consisting of bodyweight squats, push-ups (kneeling if necessary), split squats, and an upper back mobility exercise called the “Stick-up” (to help fight against the bad posture many computer workers exhibit all day).

After the warm-up, Serena did strength training supersets, such as dumbbell step-ups combined with close-grip pushups, or abdominal exercises paired with a unique lower body exercise cryptically titled, “Bulgarian split squats”. This is a slightly more advanced single leg exercise compared to step-ups, but it will do wonders to raise a woman’s butt at least an inch, if not two!

Most women don’t realize it, but resistance training is the second most important step in solving the cellulite problem. Fortunately, there are a lot of bodyweight butt exercises you can do at home with little to no equipment.

Finally, the workout finished with the belly fat burning interval training. These workouts are simple, and can be done on cardio machines or outside, or even using bodyweight exercises. A short warm-up preceded six intervals of 60 seconds followed by 90 seconds of recovery.

That’s it, no marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

The Secret Step to Solving Cellulite –
Most women don’t know this, but social support is one of the most important factors in the success of any fat loss program. If you don’t have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won’t cure your cellulite, because at the end of the day, you still have to do the work. Research suggests that you also need to start a new circle of friends to break out of your fat loss rut and get the right social support for success.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Serena was able to lose over 21 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 2 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

Solve the cellulite problem with this simple, 3-step solution! By getting rid of her cellulite and boosting her butt, Serena not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body at age 44, an age where most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked cellulite removal workouts have helped thousands of women with weight loss, thigh slimming, and fat burning in less than 45 minutes three times per week. The cellulite reduction exercises and workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts to remove cellulite help you lose fat without any equipment at all.

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Today I am going to reveal to you the secret to the elusive 10 minute total body workout. A lot of people don’t believe it’s possible to get an incredible workout in only 10 minutes that will help with your fat loss program. But, of course you can and it’s very simple.

Start with a general bodyweight exercise as your warm-up. So, in this example I am going to do a bodyweight squat with hands in front, and pair that with a push up. If you’re a beginner, then you can easily substitute wall squats and kneeling push ups.

Complete two rounds of that superset, performing 10 repetitions for each. Once you have finished the warm-up superset, your body should be ready for the next round of exercises.

The two best exercises to couple together in a 10-minute workout are the dumbbell squat exercise and the dumbbell chest press. When doing the former exercise, obviously you are working your lower body, but you are also working your upper back by holding those dumbbells in position.

For the first set I want you to pick a weight that is relatively easy. So, choose a weight that you could normally do for 15 repetitions and only do 10. After you finish the 10 reps move on to the chest press and follow the same method.

One of the great things about this dumbbell pairing is that you can usually use the same weight you used for the squat as you use for the chest press, saving you time. After finishing the first round of the superset, increase the weight, so that it is now a very difficult challenge. Now, you will want to complete the set performing 8 repetitions. If 8 reps is still too easy, then add more weight and continue on.

Do as much as you can in 10 minutes and that’s your workout. If you follow the guidelines I have outlined and combine it with a quick warm-up and the proper weights, then you can get a great total body workout in only 10 minutes that will increase your metabolism, burn fat, and build muscle.

Get a free fat burning workout at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more of the best fat loss workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

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By Nigel Jeal
ultimate3dayworkout.comhttp://tinyurl.com/c5vvmwh

Now, I already know that YOU already know that you should be eating protein with every meal, I revealed this before, but if you’re like most (myself included) you’ve probably had a little too much grilled chicken lately…and that gets BORING.

So here are a bunch of other options to add some variety in to your weekly meal plan (in no particular order).

1. Eggs – Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals…and it has the benefit of making the egg taste better.

2. Shrimp – Grill ’em up, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

4. Protein Powder – Super convenient and great for those between meal snacks. Look for a brand that contains both slow and fast acting proteins like whey (fast) and casein (slow) for hours of protein feeding your muscles from a single shake.

6. Pork – The “other” white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage – You probably won’t notice the difference between chicken sausage and “regular” pork sausage, but it contains a much more moderate amount of fat…great for those protein and carb meals.

8. Beans – Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein any part of the world. Low glycemic, crazy high in fiber. Add it to your turkey chilli, or any other meal you want for that matter.

9. Bison – All the taste of beef while being incredibly lean. Great for protein and carb meals when you’re wanting to limit the fat content of a meal while still packing a mean flavour punch. KA-POW!

10. Grass-fed Beef – Grass fed beef is rich in CLA, a special fat that has actually been shown to result in fat LOSS. Eat this…tastes great, great for your figure.

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What is it that people know and do to become a high performer and achieve so much in their lives?

…and what can you do, to amplify your performance no matter what you do in life?

How can you learn these secrets and join the other people who are really high performing…those people who are energized, engaged and fulfilled by life?

Here are 3 success principles for high performance that will give you the ability, energy and excitement and make YOU achieve everything you want.

Psychology

What is it that makes your mind and behaviour run? Why is it that you do what you do? How is it that people think and use their mind and their behaviours to architect the greatest quality of life for themselves?

Are you living your truth?

You need to know and identify what YOUR truth is.
Help associate this with a description of your higher self (your identity & psychology).
Ask yourself: Who do you want to be ideally? – then you live in congruence with that.

What 3 words should define how I should interact with others?
For example, my words of social identity are: Caring (do others sense that I care about the relationship & them), Inspiring (trying to lift others in life) and Engaged (that I am there for others). Write your 3 words below:
1.
2.
3.

If you haven’t defined who you are, you might be meandering through life. Once you have defined yourself, your thoughts and behaviours now revolve around this…

…say these things to yourself over and over each day, maybe create an acronym to remind yourself.

Highly successful people have a clear identity. They seek to live their life in congruence with that identity. It is a high standard of who they want to be and how they want to operate in life. That is what pulls them, they have a vision of being and living their highest self.

Do this and watch what happens to your productivity, your engagement, your love of life.

Purpose

Purpose gives life that grand meaning and connection. This is what helps you feel more engaged, more alive and more fulfilled.

Purpose is the base of the entire framework of these success principles…

High performers are always connected to purpose and the meaning of life. They are aware of the meaning of why they are doing what they are doing.

How can I serve greatly?

Asking yourself this question will inspire you to get out of yourself. It will allow you to think about your contributions to your community and the greater world.

When people can see you have a focus and inspire for a higher purpose that allows them to feel they can connect with you. It builds trust as they follow you knowing you are serving a greater purpose in your own life. When you are connected… people feel it.

Physiology

High performers focus on physiology, the way they move and fuel their bodies to create the energy, strength and stamina that they need to actually accomplish their goals. When you are exhausted and tired consistently you are not only activating your physiology but you are not caring for yourself. It is hard to achieve your dreams in life when you let your body go. Frustration comes in your life when you do not have the energy to deal with your life, your kids, your work, or with accomplishing your ambitions.

High performance is about a sustained level of energy and engagement in life that does not go away. It is not a peak and then goes down. It’s high and consistent.

It comes from using and fuelling your body in unique ways – Get your sleep & drink enough water.

Are you rested and fully hydrated?

Are you sleeping, eating, exercising, and hydrating enough to have the energy you deserve?

When you have the energy you need then motivation and ambition come easily.

These are 3 success principles that I have put into play and put into my life that has allowed me to be a high performer and achieve a lot more.

I encourage you to be bold and confident, push and challenge yourself even more. I challenge you that if you will focus and act on each of these areas, running them through your mind, that your level of performance, your level of connection with yourself, others and the world will pick up and increase. You will have the ability, energy and excitement to accomplish anything in this world and you can break through any barrier to achieve your highest potential.

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This is TT Hardcore Workout C.

This metabolic resistance circuit that we start with is one of my favorites I’ve ever put together. This will challenge you in so many different ways.

Start with a depth jump. Elevate yourself a little less than a foot or even less than that. If you are not ready for the jump, you can do regular jumps or bodyweight squats. However, if you are only able to do bodyweight squats, you are probably in the wrong workout. It’s very advanced. Make sure you do not preform this on concrete floors.

Step off with one foot and right into a squat and immediately jump straight up and land soft with your hips back to absorb the force of the jump with your muscles. You will do 6 reps.

Move to a deadlift. You will hold for a 2 second pause at the bottom of each repetition. Move the bar right up against your shins, use an overhand grip, press your hips back while arching your lower back. Pull up and slowly lower down for 3 seconds, pausing for 1 count. Reset, arch your back and pull up. Do 8 reps.

Move immediately into pushups. You will be doing 50% of your maximum number (if you can do 60, you will only do 30). Lower down, keeping your abs braced and holding your body in a straight line and drive back up.

Finish with a Turkish get-up with a kettlebell. Lie down, bring the weight up pressing strong. come up and slide your leg up and under while holding your arm up and keeping your shoulder in a strong position the entire time. Move your leg back out and slowly lower down without losing control of your arm and weight. Do all reps on one side and then switch and repeat on the other side.

That concludes our first metabolic circuit of Workout C.

The second metabolic circuit starts with a 1-leg bench squat. Stand on the bench with your hands out in front of you. Step off the bench to the side, while you push your hips back for a 4 second lowering phase. You can touch the floor if you need to, but if you can control it, just stop right before your foot reaches the floor and come back up. Do 10 reps and repeat on the other side.

After that, you will do renegade rows with either flat hex dumbbells or kettlebells. Start with your body in a straight line with your abs braced. Row the weights up and alternate sides (using the same amount of weights on each side).

You will be doing pushups with your hands on the stability ball. These work your triceps a little more. Keep your body in a straight line and lower down. Drive back up. Some people have some wrist problems with that exercise, so you can do a different kind of pushup in place of them. You can do pushups with your feet on the ball or close grip type pushups.

Finish with hanging leg raises. The easiest grip is with the bars that go straight out so your palms face one another. Keep your abs braced and bring your legs up. Keep it controlled on the way down.

If you can’t do those, you can do stability ball rollouts in place of them. Roll out with a stretch on the way out, keeping it controlled and contract your abs on the way up.

And, we have one more superset to go.

First up will be a burpee/chin-up combo. You will start with a burpee, dropping down, add a pushup and come back up with a jump. Then move immediately into a chin-up with an underhand grip. Go right back into a burpee and then a chin-up. This is great for people who can’t do so many chin-ups in a row. You will get that little break with the burpee. You want to do 10 of these, but if you can’t do 10 chinups, just do as many as you can and then finish the rest with just burpees.

For the last exercise, you will do cross body mountain climbers with your feet on the ball. This is a little bit harder than the ones we did earlier. Do 8 reps per side (alternating sides).

Rest and repeat.

Finish up with adrenaline interval training. This time you will do 36 seconds of work with 54 seconds of recovery. This is still the same 2-3 ratio of interval training to rest. It’s a lot easier to do on a machine for interval training.

2 things you can change up, you can do your interval training the day after your workout days. You can change that up so you can do shorter workouts.

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Start with a barbell complex, but start with an empty barbell for the first time you go through this. You can even use a broomstick for this. If you are training at home, you can even use dumbbells.

Start with Romanian Dead Lifts. Press your hips back as far as you can, keep a flat back and then drive back up to feel that stretch in your hamstrings.

Next up is a hang clean (6 reps), so you will do a little dip, drive up and catch the bar underneath. You want to get that extension, especially when you have some weight on it.

Move right into front squats. Keep your elbows up, push your hips back as you lower and drive back up for 6 reps.

Next is a military press. You will be limited in this entire complex by the weight you can military press or push press, but I want you to choose a weight you can press overhead 15 times. Press up and with your last one, bring the bar behind your head to move directly into a back squat.

You will find that your upper back and legs will be a little fatigued with this complex.

Do these 6 exercises with 6 repetitions for each one, rest and repeat for a total of 3 times through.

After the complex, we’re going to move into a couple of tri-sets. We’ll have a lot of resistance training, but no interval training.

Move right into a 3-exercise circuit starting with either underhanded inverted rows or a chin-up with knee up.

For the chin-up with knee-up, we’re going to combine our lats and biceps with abs. Use an underhand grip, do a chin-up while bringing your knees up and back down nice and slow. Do 2 reps short of failure (if you can do 10 of them, you will only do 8).

If you cannot do the chin-up with knee up, you can do underhanded inverted rows instead. With your palms facing you and your body in a straight line, pull yourself up and slowly lower back down. This is an easier exercise, but if you want to work your upper back a bit more, this will do that.

Next, move into spiderman climb pushups. These are the same as spiderman pushups, except you will touch your foot to the ground. Start in pushup position and bring your knee to your elbow as you lower down. Keep your abs braced. Do 1 repetition short of failure for these. If you can do 10 reps, then only do 9 reps.

Finish this circuit with a 1-leg stability ball leg curls (this is why we did so much hamstring warmup). This is a powerful exercise for your hamstrings. Raise one leg up and bridge your hips. Curl the ball in and back out, contracting your hamstring. Do all reps on one side and repeat on the other side.

Rest 1 minute and repeat this circuit 2 more times.

We’re going to finish this workout with something that is a bit different than usual. We’ll finish with 3 exercises in a circuit, but we’re going to do 5 reps for each.

First up are incline presses. Drive up and in and slowly lower down and out for 3 seconds. With the incline, you will be working the deltoid muscles more.

Move directly into dumbbell split squats. You will probably use lighter weights for these. Start with your lead leg out in front. Your lead leg will be doing all the work, while your rear leg will be used for balance and stretching through your quadricep. Lower and hold for a 1 second pause at the bottom and drive back up through your lead leg (quadricep) and your glute. Do 5 reps on each side.

Next move into a stability ball ab pike. Start with your feet on the ball and keep your body in a straight line. Push your hips straight up pike in and back out. Go as high as you can. You will do 5 reps.

Rest 1 minute and repeat 4 more times (for a total of 5 times total).

At this point, you may be fairly tired out, but you still might be able to press out a decent amount of weight.

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